Total Rating
4.0
out of 10
5.7
out of 10
Metabolic Health ⓘ
6
May improve short-term weight loss and some lipid markers but lacks long-term metabolic sustainability and potential for nutrient deficiencies.
7
Moderately improves blood sugar and lipid markers but may elevate LDL and inflammation risks.
Micronutrients ⓘ
3
Lacks essential micronutrients like B12, D, and iodine without supplementation, leading to significant deficiency risks.
5
Provides adequate protein and fat but risks deficiencies in fiber, vitamin C, and certain minerals due to restricted plant foods.
Nutrient Density ⓘ
4
Relies heavily on ultra-processed meal replacements with limited phytonutrient diversity and potential bioavailability issues.
5
Relies heavily on calorie-dense, low-nutrient foods with limited phytonutrient diversity.
Overall Health ⓘ
5
Provides short-term weight loss benefits but risks nutrient deficiencies and long-term sustainability issues.
6
Offers short-term metabolic benefits but risks nutrient deficiencies and cardiovascular concerns with long-term adherence.
Sustainability ⓘ
3
Requires strict meal planning, limits flexibility, and may cause psychological stress due to extreme restriction.
6
Moderate sustainability due to strict initial phases and potential for social and psychological challenges, but offers flexibility in later stages.
Lifestyle Fit ⓘ
3
Severely restricts social interaction and flexibility, making long-term adherence challenging in real-world settings.
5
Limited flexibility in social settings and travel, requiring significant planning and adherence to restrictive food choices.
Practicality ⓘ
2
Requires expensive, inaccessible, and highly restrictive products with significant lifestyle disruption.
6
Requires significant planning, specialty foods, and strict meal structure, limiting accessibility and affordability for many.
Appetite Control ⓘ
5
Provides moderate satiety from high fat/protein but risks hunger due to low fiber and restrictive nature.
7
Provides adequate protein and fat for satiety but may induce initial carb cravings and require strict adherence to maintain appetite control.
Fat Quality ⓘ
4
Relies heavily on processed fats and lacks sufficient omega-3s, leading to poor omega-6 balance and potential cardiovascular risks.
6
Prioritizes saturated fats and omega-6 over unsaturated fats, risking cardiovascular and inflammatory risks.
Fiber Intake ⓘ
6
Provides moderate fiber quantity from plant-based sources but lacks diversity and long-term sustainability for optimal gut and metabolic health.
3
Severely restricts high-fiber plant foods, leading to inadequate fiber quantity and diversity.
Gut Health ⓘ
3
Severely limits fiber and microbiome-supporting foods, risking digestive distress and reduced microbiome diversity.
4
Limited fiber and prebiotic intake may hinder microbiome diversity and digestive tolerance.
Hormonal Support ⓘ
3
Severe caloric restriction and low-fat composition risk cortisol elevation, thyroid suppression, and micronutrient deficiencies, undermining hormonal balance.
5
Limited micronutrient diversity and potential sex hormone imbalances due to high saturated fat and restricted food groups.
Macro Balance ⓘ
5
Provides adequate protein for satiety but severely restricts carbohydrates and lacks adaptability for diverse goals.
6
Provides adequate protein and fat but risks metabolic rigidity and reduced carbohydrate flexibility without clear evidence-based justification.
Protein Quality ⓘ
6
Provides adequate protein for weight loss but may fall short for muscle preservation due to calorie restrictions and limited amino acid distribution.
8
Provides high-quality animal proteins with adequate amino acids and digestibility, but may lack optimal distribution and micronutrient balance in restrictive phases.
Taste ⓘ
3
Lacks flavor variety and often results in bland, unappealing meals that hinder long-term adherence.
6
Offers flavorful proteins and fats but may lack variety and adaptability due to carb restrictions.
Body Composition ⓘ
4
Promotes rapid fat loss but risks significant lean mass loss and poor protein support for muscle preservation.
7
Promotes fat loss with moderate lean mass preservation but risks muscle loss if protein intake is insufficient.
Energy Balance ⓘ
5
Provides structured calorie control for deficit but lacks flexibility and long-term sustainability.
6
Provides moderate calorie control through low-carb structure but lacks flexibility for surplus and may induce binge cycles.
Lean Mass ⓘ
4
High protein content may mitigate some muscle loss but severe caloric restriction likely impairs energy availability and increases catabolic risk.
6
Moderately supports lean mass preservation during weight loss but may compromise muscle retention due to high fat intake and potential energy deficits.
Athletic Support ⓘ
3
Severely restricts calories and essential nutrients, compromising energy availability and recovery for athletic performance.
5
Provides adequate protein and fat but lacks sufficient carbohydrates for optimal energy and recovery in most athletic contexts.
Weight Loss ⓘ
4
Promotes rapid short-term weight loss but lacks sustainability, increases regain risk, and may compromise lean mass and metabolic health.
6
Promotes initial weight loss but lacks long-term sustainability and may lead to metabolic adaptation and weight regain.
To discover how we evaluate diets based on Overall Health, Nutrient Density, Practicality, Taste, and other critical parameters, Explore Our Comprehensive Ranking System and detailed methodology. This will help you make informed decisions tailored to your specific goals and needs.